Meet Mark

Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

What is Whey?

Whey is a byproduct of cheese production. It’s that pseudo-clear liquid remaining after milk has been curdled and strained that used to be tossed aside as waste material. Today, we know that it houses an impressive array of proteins: beta-lactoglobulin, alpha-lactalbumin, and serum albumin. These are complete proteins, comprised of the essential amino acids central to protein synthesis and increased muscular hypertrophy. Our bodies can produce non-essential amino acids from lesser amino acids, but we cannot produce the essentials ourselves; we must eat quality protein sources. Whey is a naturally occurring, essential protein that satisfies the body’s protein requirements – hence its popularity.

Can Dairy-Sensitive People Use Whey Protein?

Whey contains trace elements of lactose, so the extremely intolerant may have problems digesting it properly. Because whey is, by definition, the stuff that separates from the casein when it curdles, it has even less casein (save for trace amounts), rarely enough to be noticeable to anyone but the most casein-intolerant. But that’s pure whey; whey protein powder has even less of both.

Lactose may pose a problem, but casein almost certainly will not.

Isolate vs. Concentrate vs. Hydrolysate

As for whey protein powder, you’ve got a couple options. Whey protein concentrate contains some fat and lactose, while whey protein isolate is pretty much pure protein with very little of the other dairy elements remaining. Concentrate is less processed and more whole, but has less protein. Isolate is about 90-94% protein, but it’s subjected to a more rigorous refinement process. Bodybuilders are drawn to the “purity” of whey isolate, lured by the moderately higher protein counts. Isolate is also considerably more expensive than concentrate, and the purported boost in beneficial effects on protein synthesis are overstated; drinking any kind of whey protein shake will have a beneficial effect on your muscle recovery and protein synthesis. If cost is not an issue, or you’re mildly sensitive to dairy, then isolate is your best choice. Otherwise, it’s probably fine to go with concentrate for most applications (or otherwise further you could just eat a steak instead).

Whey hydrolysate is predigested whey protein that’s easily absorbed and virtually free of any potential allergens, but it’s (in my opinion) horribly overpriced. Whey in general is already highly bioavailable and easily absorbed by our bodies, so absorption is rarely an issue with whey. Hydrolysate is great marketing. That’s about it. The elite of the elite – those hulking magazine cover superheros with tanned, smiling faces atop straining, veiny necks – may have actual cause to maximize protein absorption, but you guys definitely don’t need to fuss over that stuff.

Is it Primal?

Whey protein falls into the 80/20 category. It isn’t strictly Primal (and certainly not paleo) in that it wasn’t available to Grok, but it can be an effective, occasional high-protein meal replacement with most – if not all – of the potential allergens mitigated or negated. It’s an analog, a bit like dairy itself. If you can’t handle any dairy, skip it (or try whey isolate) and take the time to prepare a meal. If you can handle dairy without a problem, a whey protein powder is a pretty good way to shuttle nutrients into your body, especially if you’ve chosen to go the post-workout nutrition route – which I usually don’t.

Going Primal means acknowledging both the limitations and the advantages of modern life. I wish I could laze around on the savannah for days following a successful kill. I wish I had ten hours of leisure time every day. The reality is that we’re a busy bunch of people, and if we’re truly serious about maximizing our quality of life, slamming down a quick protein shake so we can get to the office a little earlier might mean we can leave earlier, too, and get home in time for a date with the significant other, a hike at dusk, or an extra couple chapters on that great book we’ve been meaning to read. If that isn’t a feature of modern life that can help us follow the Primal ways more easily, I’m not sure what qualifies.

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Beware of whey!!
It’s harmless to most, but some find that ingesting it causes rashes, especially on the thighs.

I love whey protein but found I’m one of the lucky people that are allergic. I thought the rash was poison sumac, but narrowed it down to the addition of whey protein to my diet. Several weight lifting forums confirmed that an allergic reaction is most often a thigh or torso rash.

So if you’ve never tried it, try with caution, even if you’re fine with milk or other whey containing products.

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Steph

2 years 3 months ago

OMG -thank you for posting your experience. I’ve been battling a rash on my thighs & after going to a Naturopathic medical school for testing – whey/cashews/coconut seems to be triggering an immune reaction.

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Kishore

8 years 13 days ago

Thanks for the post Mark, what do you feel about the source of milk used to make whey and the processing techniques?

On a side note, is there any valid reason to supplement with branced chain amino acids and glutamine? There seems to be research pointing to the anabolic effects of these taken during or immediately post workout.

There are definitely circumstances where BCAAs and glutamine are very useful. Because the BCAAs/Glutamine are broken down during gluconeogenesis that accompanies intense training, supplemental use allows the body to source them from the diet, rather than break down skeletal muscle to do so. In reality, it’s more of an anti-catabolic effect than a purely anabolic one, but the end result is the same. Glutamine is also useful for reducing intestinal permeability. Not Primal by any means, but useful for athletes/bodybuilders.

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wyatt22

8 years 13 days ago

Question:

I am not allergic to dairy of any kind. Or have this symptom with any dairy:
But most of the time, when I consume whey, It gives me something similar to heart burn, but doesn’t last as long. And theres more of a sharp pain in my stomach associated with it.
But it all goes away after about 10-30 minutes.
It doesn’t happen every time though.

What is causing this?

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Kishore

8 years 13 days ago

Maybe the quality of the whey and other ingredients in the powder might be the cause? If you see a long list of chemical ingredients, maybe it’s time to look for a better product.

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wyatt22

8 years 13 days ago

i currenty use “ON gold standard” from all the research i’ve done it seams to be as good as any of the best out there.

I’ve tried several different types.

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trent

5 years 3 months ago

The best is home made whey from organic raw milk ,try it it’s the easiest thing in the world to make and the bi product is cheese, !!very nice very nice!! quote Borat

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alex

6 years 6 months ago

whey burps usually happens with gainers 2- 4 scoops per serving.

too much too fast. try a half serving and eat it slower .

Have a water chaser thats a large about of protein with none of its natural moisture or supporting tissue.

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lbd

8 years 13 days ago

What about egg white protein? I have been purchasing the You Shakes and have asked for egg protein instead of whey since I have had some problems with casein. Any thoughts? I have about 5 minutes for breakfast most weekdays, so I whip up a shake (egg protein, unsweetened cocoa, and a little stevia, sometimes some added cream). This keeps me full until lunch.

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Timothy

8 years 13 days ago

I would also like to know how egg white protein stacks up against whey protein. I’m accustomed to egg white protein powder, but not wedded to it and will happily switch if the primal consensus tilts in favor of whey.

Hey guys, I’m not sure of the actual differences. But on Loren Cordain’s blog he specifically recommends egg white protein over whey protein.

From the Q&A:
“Q: I started the program and I was wondering if Whey Protein or protein powder in general is against the diet.

A: Egg protein powder is a better option in order to avoid certain harmful whey proteins, specially if you suffer from an autoimmune disease. Whey protein also produces hyperinsulinemia (high insulin levels) which on the long run may produce insulin resistance and hence hormonal disruption.”

So that is why I have a hypoglycemic attack every time I try to eat whey protein! Thanks for the tip!

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Brynn

8 years 8 days ago

I used to use eggwhite powder in my protein shakes, but switched to WPI for one simple reason – it tasted disgusting! Also excessive (woteva that means) consumption leads to a biotin deficiency. I might add that the reason most people i know use WPI rather than WPC is the fat content (highly relevant for body builders). WPI is <1% whereas WPC is approx 8%.

I’ve been using “Muscle Milk” recently after I got a free sample at my last triathlon. The stuff is amazing. The nutrient profile is designed to resemble breast milk (which may not matter, but it is), tastes much better than other protein supplements, and actually dissolves in water or milk, which other supplements don’t (which annoys me to no end). It also has some fat content, which most protein supps. don’t.

Note: I am not affiliated with any supplement company, I just really like the stuff.

The calcium and sodium caseinate is not the best form of casein. Except the MCTs the fats are from sunflower, safflower and canola.

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Klang

8 years 13 days ago

I have a question about brands. I believe that like vitamins, whey protein is not regulated by the FDA. That means that the label may or may not be accurate. Are all brands created equal?

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Angelina

8 years 13 days ago

In Australia I have access to a whey protein concentrate and isolate by a company called Pure Nutrition. The whey protein comes from pasture-fed cows in New Zealand that are also hormone free. I am going to try some next week. They are on the internet.

I’ll second the responsibility slim. It’s a great 80/20 tool and tasty as all get out.

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Jenn F

8 years 13 days ago

Thanks so much for this timely post. I was just searching this morning to see if whey protein isolate would be acceptable for me (I have a slight intolerance to casein). I’ve given up dairy, but do find protein shakes to be a convenient source of nutrition on my busiest mornings. Happy to read that I don’t have to give them up!

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Mandy

8 years 13 days ago

i recently bought whey protein through mercola, and then found out you can buy it direct from warrior milk for half the price. was annoyed, but now i know what to do next time. grass fed whey protein concentrate, tastes sublime.

not to promote other products on mark’s board though, i’m sure the responsibly slim is great too 😉

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MELANIE

8 years 13 days ago

can you cook with whey? i have seen it used in lots of recipes. is it heatable?

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Duncan

8 years 13 days ago

I have used it along with almond flour, coconut milk and eggs and walnuts to make pancakes – they came out well, and the whey protein seemed to fluff them up a little bit.

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Agi

8 years 12 days ago

I’ve made individual “brownies” when I am desperate for baked goods…they are not exactly primal but hey…

Mix ingredients. Put into ramekin or small container. Bake at 350 degrees for about 15-20 minutes. Eat.
NOTE: If using sweet fiber – blend into the egg before adding liquids…it has a tendency to clump.

I’m interested in this as well. Maybe a comparison between protein powders in the future? I no longer consume grains, but I have wondered if there’s any downside to brown rice protein because it comes from a grain.

As with all dairy products, I dig whey protein. Two or three times a week I’ll have a shake with a scoop of Responsibly Slim a handful of berries and whatever else I have around… spinach, kale, pineapple, avocado. Sometimes I’ll throw in some creamtop milk too.

Can anyone recommend a gluten-free, sugar-free whey protein powder? I like to keep protein powder on hand for crazy busy days or emergencies, but since diagnosed with gluten/casein intolerance, I’ve avoided them completely. Thanks.

Whats the deal with Mark’s brand of shakes having an artificial sweetener in it?

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Kishore

8 years 13 days ago

Sucralose is considered safe unlike Aspartame.

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Dal

8 years 13 days ago

Aspartame was condsidered safe at one point in time

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kev

8 years 13 days ago

They have found it to shrink the hypothalmus in the brain and other issues. THere is little research because people assume its safe because it comes from sugar but it is in no way sugar. Go with stevia for sure.

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Lumpee

8 years 13 days ago

I am trying to get some pure WPI or WPC but cannot find any that does not have soy lecithin added.

Is this something to be avoided?

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Greg

8 years 13 days ago

I bought my WPI from bulkfoods.com (it’s in their “Natural Health” section). It is 100% whey protein isolate (90% protein) with no other ingredients. It dissolves well without the need for any emulsifiers and takes good. I have no complaints with the product.

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Mike

7 years 7 months ago

Thanks for that tip, went to bulkfoods.com and got it all. WPI, Creatine, Dextrose, and Cocoa Powder (flavor the WPI) ALL for just (barely) over $100 including shipping. AWESOME compared to all the research I have done all day.

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Graham

6 years 6 months ago

Bluebonnet WPI—no soy lecithin, which I try as best I can to avoid, although it can be difficult. It’s even in Udo’s oil, which I won’t be giving up…

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Rob

8 years 13 days ago

Mark- Do you have any thoughts on the link between Crohn’s Disease and the bacteria Paratuberculosis, which has been found in Cow’s Milk? Could the bacteria also be found in Whey? It seems that some doctors and scientists are certain that this bacteria survives pasturization and is involved in Crohn’s Disease. The research linking Dairy to Crohn’s Disease seems alarming to me, particularly with most of our children taking dairy regularly, yet most people are uninformed about it. Below is a link to the most comprehensive article on the subject that I’ve found, if anyone is interested. I noticed that… Read more »

I believe that RARELY it can survive pasteurization and its only an issue when it does. The bact is found in some raw milk but heres the kicker… if you consume raw milk your body will build up a tolerance to this bacteria and then you will not have any IBS/Crohn’s/UC (I cant rememer where i read this -sorry). This and the fact that raw milk has several inherent bacteria, which MAY disallow for the growth or survival of any Mycobaterium. Its when this bacteria survives pasteurization and is allowed to set up a resident infection that the bowel issues… Read more »

“RARELY it can survive pasteurization” — some more info on this: “[…] ‘Most medical researchers studying Crohn’s disease thing it’s an autoimmune disease. Nevertheless, a core of researchers continue to find troubling evidence of links between Johne’s and Crohn’s disease.’ […] ‘When the evidence is considered, it’s difficult to argue the case that the organism [Mycobacterium avium paratuberculosis (Map)] is not involved. It is certain that M.paratuberculosis can be pathogenic in humans and that it’s very likely that it causes a significant portion—even a substantial portion–of Crohn’s disease in humans’ […] The FDA and the dairy industry argue that pasteurization… Read more »

How interesting. I’m battling crohn’s right now and trying to eat only the purest food. I haven’t had dairy in years and am still battling it. If you have any other information that may be helpful I would really appreciate it. I am trying to get myself off of western medications completely but always encounter a serious flare up. Thanks for posting!

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BigD

8 years 13 days ago

I love whey. Some chocolate flavoured whey with some coconut milk is where its at!

Cold processed whey does not have them. That means whey made under 120F and not exposed to chemical processing that denatures fat and protein. Most commercial powders have oxidized cholesterol, but you can buy a bucket of it for $20!

I supplement with occasional cold-processed whey protein from grass-fed cows, which I feel is the best choice for a protein supplement. It *is* more costly but I definitely feel like I’m getting more out of it compared to the highly processed whey exposed to extremely high temps.

Whey protein concentrates do contain cholesterol (30mg in a 30 gram serving for the brand I formerly used), which is almost certainly oxidized during the spray drying process. Whey protein isolates do not contain cholesterol (listed as 0mg per 30 grams on the brand I now use). I don’t mind eating cholesterol, but avoiding the intake of oxidized cholesterol is the primary reason I pay the premium for isolate instead of using concentrate.

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Brian R

8 years 13 days ago

I recently read on someone’s blog about the merits of whey from grass-fed cows versus conventionally fed cows. It sounded like a shameless product promotion. Mark, is there a material difference?

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Darryl Jones

8 years 13 days ago

Check out the canola proteins that are on the verge of being accepted by the FDA for human consumption. Extremely high protein content with many advantages over soy and whey.

I just want to echo some of the the comments. Is whey from a grass fed source superior or does the processing mitgate any benefits.

Second, what does predigested actually mean? I’ve heard better absorbtion, but don’t you debunk that argument a little while talking about concentrate and isolate?

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Ed

8 years 13 days ago

@Jason, 1. The whey protein from an individual cow has a predetermined amino acid sequence. The cow’s diet will not affect the whey protein at all. It will affect the fat content of the whole milk, especially the 0-6/0-3 ratio. However, nearly all of the milkfat is removed in the making of most whey powders. If you’re buying the powder for the protein, don’t pay extra for grass-fed. 2. RE “predigested”: amino acids are linked together by peptide bonds to form proteins. Predigested proteins have some of the peptide bonds broken, which turns them into a mixture of amino acids,… Read more »

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George

8 years 13 days ago

Hi Mark. Love the blog, love the book, been living PB faithfully for over a month now and feeling fantastic. Thanks!

I’d be really interested to see a follow-up to Gena’s question in the future post you mentioned.

There seems to be a lot of information available about some very detrimental effects from “oxidized cholesterol”, including from some sources who would generally agree with eating Primal. It’s allegedly related to the processing done to extract the whey protein from the original dairy products. Would love to hear your take on the issue.

I enjoy Whey Protein in my coffee in the morning. Fast way to get 25 g of protein, but it also acts as a creamer of sorts for me. Also like a Latte. (Sorry Grok – you never knew about those, did you?)

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JUPITER BOONE

8 years 13 days ago

A healty procesed food is still just procesed food,and seeing that i’m trying not to eat that stuff i would just rather spend the extra time and get my protin the old fashioned way, by eating a good piece meat. If you think that your to busy take a look at how you are spending that time, i thought i was busy but i discoverd that my problem was just shitty time managment, i fixed that and now i have all the extra time i always wanted to do all the stuff i thought i would never be able to… Read more »

I think the main point is that although protein supplements aren’t stricly primal; they are a good alternative to add to your food intake if you haven’t got other options. I myself always break my IF with a nice shake made with vanilla protein powder, a tsp of Greens+ and some frozen blueberries and strawberries. It gives me a real rush of phyto-nutrients and actually lets me go another few hours before I want some solid food.

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ThePrimalBrett

8 years 13 days ago

Thanks for the solid post, Mark. I was running low on whey, so it was very timely. I will definitely look for your follow-up next week.

I’m curious if you have any specific brands of whey to use? Might want to address this in the follow up. I’ve been looking for a good minimum-processed, organic, grass-fed whey without any added fillers or chemicals.

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Indiscreet

8 years 12 days ago

Check out True Whey (google it) – it’s very expensive though.
I am in the UK so I use MyProtein for my bulk whey needs – very good company and excellent product range.

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Fady

8 years 13 days ago

Mark thanks for the post.
I think Whey is the fast digestion protein, Casein is the slow one.
Could you recommend when to take each one?
Thanks

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Angelina

8 years 13 days ago

Thanks for the post Mark. The only problem now is finding one that is good enough quality. It seems to be hard here in Australia to find good products. I have found a grass-fed, hormone free whey, but I still do not know whether or not it has been cold pressed. When they do not advertise these things you are never sure whether they are telling the truth or not.

I definitely agree that this is a great 80/20 tool and will use it in the near future.

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Longquan

8 years 12 days ago

Great post Mark!

I still wonder why your formula contains soy protein, fructose, artificial flavors,… Why not just sell a pure whey concentrate from grass fed cows without all the additives? If one wants flavouring and added vitamins one can still mix it with fruits like berries, bananas,…

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Ailu

8 years 12 days ago

Every time I try having Whey protein Isolate I feel sick to my stomach and have the same type of hypoglycemia attack that I experience when I eat unrefined grains. Why is that? Does anybody know?

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Ailu

8 years 12 days ago

Oops, I meant “refined grains”.

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Lima

8 years 12 days ago

What about beef protein isolate?

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Robert

8 years 12 days ago

http://www.fitnessatlantic.com/whey_protein_hard_facts.htm Just take a look at this, this whey protein things is confusing me. Whey protein concentrate (WPC): Is the cheapest whey protein Is denatured – the beneficial protein structures are destroyed Contains higher amounts of cholesterol, oxidized to a large degree Hydrolyzed whey protein: Has hypoallergenic properties Is partially predigested – the degrees of predigestion vary Its amino acids are more readily available, one of them is known to have excitotoxic properties (glutamate) May play a role in excitotoxin-induced brain damage Ion-exchange whey protein isolate: Has low if any amounts of lactose, fats and cholesterol Many of the native… Read more »

I’m also wondering about possible oxidation of cholesterol in whey protein. Can we be sure of avoiding that if it’s whey protein isolate? And is there anything to “microfiltered”? It’s hard to tell what is meaningful and what is marketing hype (and therefore meaningless). I used to use whey protein sometimes until I read about the oxidation of cholesterol in milk powder, etc., and the WAPF cautions against it. I, too, wonder why your whey protein contains sucralose and soy. And fructose? It seems there are better options. I wouldn’t trust sucralose, personally. I use some stevia, erythritol, and xylitol,… Read more »

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Paolo S.

8 years 9 days ago

What about the umbiqutious use of Bovine Growth Hormone (BGH) in all US milk (except organic). I am Canadian and BGH is banned here (as well as Europe). I specifically chose whey protien sourced from Canadian or European sources for this reason. Unless you are using a “boutique” whey protien in the US, the milk it is derived from almost certainly was produced with BGH. To me this is a much more serious issue to consider than if it is concentrate or isolate, sweetened with stevia or sucralose etc.

I agree with mark, go with the protein concentrate and save money (aside from those lactose intolerant). Most people will not see a difference between the concentrate and the whey protein isolate. If you don’t mind spending the extra money, in my opinion it would be alright to experiment using it (sometimes you can catch a sale and snag some for under $35 for 5lbs) to see how you feel even if it is a placebo effect the cost may be worth it.

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Alicia

7 years 10 months ago

For those looking for a grass-fed whey protein powder, check out Ori Hofmekler’s Vanilla Whey Protein Powder. It just has whey protein concentrate from grassfed, hormone free cows, vanilla flavor, and xanthan gum. Only 1 gram of sugar per serving.

Just stumbled upon this post – a great one, and what a great resource!

I’d like to answer a question posed by an earlier poster; can you cook with whey protein?

Absolutely you can. However, you need to keep in mind that heat denatures protein, so if you intend to cook with it, buy a cheaper concentrate, and not an isolate (these whey proteins are manufactured with a cold-filtered ultrafiltration process that leaves vital fractions intact. Cooking will damage these).

On other point; whey protein increases the production of glutathione, a critical antioxidant compound.